CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Back Squat 8×1-2, Last 3 Sets at 80% Front Squat 8×1-2, Last 3 Sets at 80% Workout Workout (Time) Asian Zing Freedom (RX+) 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) *Repeat from October 3, 2022 Independence (RX) 80 Double Unders 40 Wall Balls (14/10) 80 Double Unders 30 Wall Balls (14/10) 80 Double Unders 20 Wall Balls (14/10) Liberty 100 Single Unders 30 Wall Ball Thrusters (light) 100 Single Unders 20 Wall Ball Thrusters (light) 100 Single Unders 10 Wall Ball Thrusters (light) Target time: 9-11 minutes Time cap: 15 minutes This workout is going to test both your shoulders and your heart rate. Plan rest accordingly. Come out with a plan on how to break your doubles and wallballs in to 2-3 sets. When you hit...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3-Position Power Snatch + Overhead Squat (Weight) 10 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch Finishing up at 60-70% of 1RM Snatch Complete a set every 1:30 Hold on to the bar until all 3 reps are complete Workout Workout (2 Rounds for reps) Honey BBQ Freedom (RX+) 4:00 AMRAP 10 Power Snatch (135/95) Max distance run in the remaining time -Rest 4:00 between AMRAPs- 4:00 AMRAP 400m Run Max Rep Power Snatch (135/95) in the remaining time ** Scoring: for part one, each 100m = 1 rep ** Independence (RX) 4:00 AMRAP 10 Power Snatch (115/80) Max distance run in remaining time -Rest 4:00 between AMRAPs- 4:00 AMRAP 400m Run Max Rep Power Snatch (115/80) in remaining time Liberty 4:00 AMRAP 10 Power Cleans (light) Max distance run in the remaining time -Rest 4:00 between...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Shoulder Press 8×1-2, Last 3 Sets at 80% Bench Press 8×1-2, Last 3 Sets at 80% Workout Workout (AMRAP – Rounds and Reps) Parmesan Garlic Freedom (RX+) 20:00 AMRAP 15/12 Calorie Row 15 Bench Press (115/75) 15 V-Ups Independence (RX) 20:00 AMRAP 12/10 Calorie Row 15 Bench Press (95/65) 18 Alternating V-Ups Liberty 20:00 AMRAP 10/8 Calorie Row 10 Dumbbell Bench Press (light) 10 Sit ups Target number of Rounds: 9+ Rounds Minimum number of Rounds before scaling: 7 Rounds Try to keep all your rounds at a similar pace. Acknowledge there’s a real chance for burnout/fatigue on the bench/v-ups and plan for rests appropriately out the gate. Looking for a round every 2:10-2:50 Mobility Mobility (Checkmark) 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory 3-Position Clean + Push Jerk (Weight) 10 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk Finishing up at 60-70% of 1RM Clean & Jerk Complete a set every 1:30 Hold on to the bar until all 3 reps are complete Workout Workout (Time) Buffalo Wild Wings Freedom (RX+) 12-9-6 Hang Squat Clean (155/105) Burpee Chest to Bar Independence (RX) 12-9-6 Hang Squat Clean (135/95) Burpee Pull Up Liberty 12-9-6 Hang Dumbbell Squat Clean (Light) Up Down + jumping Pull Up Target time: 5-7 minutes Time cap: 10 minutes This is classic, high intensity CrossFit. Be ready to be uncomfortable out the gate. Come up with a strategy where you aren’t staring at the barbell. To hit the stimulus you need to be moving. Move with purpose. Mobility (No Measure) Mobility...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (Time) Penne Freedom (RX’d) 150 Single Unders 30 Hang Dumbbell Clean and Jerk (50/35) 100 Double Unders 30 Hang Dumbbell Clean and Jerk (50/35) 50 Crossovers (KG conv: 22.5/15 DBs) Independence 100 Single Unders 30 Hang Dumbbell Clean and Jerk (35/25) 60 Double Unders 30 Hang Dumbbell Clean and Jerk (35/25) 40 Crossovers (KG conv: 15/10 DBs) Liberty 150 Single Unders 30 Kettlebell Swings (light) 100 Single Unders 30 Kettlebell Swings (light) 50 Single Target TIme: 8-10 Minutes Time Cap: 14 minutes Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) Bike Erg Lactate Threshold 4 Sets 4 Min Ramp from RPE3 to RPE5 (60- 80 RPM) 3 Min at RPE5 (or 80-85 RPM) 2 Min at RPE7 (or 90-95 RPM) 1 Min...Read more